TRAINING GUIDE

for run & triathlon events

TABLE OF CONTENTS
1 Run a 5K. 3 Run a 10K. 5 Run a 1/2 marathon. 7 Do a sprint tri. 9 Do an intermediate distance tri. 11 Train with your heart rate. 12 Fuel your body. 14 Pack your gear. 16 Capture the journey.
There are a lot of reasons why we run. For our health. To spend time with our friends. Because it feels good. Most of all, we do it because we love it. Racing is just an extension of that. A bunch of people putting themselves out there, doing what they love, and sharing the moment with others. Training for a race adds focus and structure to everything we already love about running, swimming, and cycling. It isnt just about winning, its about something bigger. Camaraderie. Commitment. Community. And being totally in the moment and having fun. Weve drawn up these easy-to-follow guides to help you harness that amazing power within you so you arrive at race day confident. To show you exactly how youre going to get from today to the finish line. By setting a goal, youve already taken the first step. So now lets take the next step. Go. Train with friends. Inspire each other. And celebrate along the way. Power to the She.

Please consult with your physician before commencing any physical activity or exercise program to ensure that there is no medical condition that precludes you from participating in any physical activity or exercise program. You are solely responsible for any injury or risk you may incur by participating in any activity or program. Neither World Triathlon Corporation nor Athleta, Inc. (nor any of their respective parents, subsidiaries, affiliates, or agents) shall be responsible for any such injury or risk.

RUN A 5K.
Find out what you can do. 5K = 3.1 miles. Short enough to be manageable and long enough to really start to burn. Its the perfect distance to teach you how to focus your training on a specific goal, even if youre starting as a non-runner. The 5K is great for runners of all ages. And itll help you gauge how youll do for longer distances without overrunning your life. So, grab your favorite training partner and get on the road. Just follow this 8-week schedule with 45 short workouts per week, and youll be ready for that start line. Your workouts are done in zones, determined by your heart rate (HR). For the 5K, you will be training in the two zones: Light and Moderate. Training within these zones will improve your basic endurance and aerobic fitness. HR zones vary for everyone, so refer to Train with your heart rate (p. 22) for simple instructions on finding yours.

Greatness doesnt come overnight. It comes one step at a time.

-Trish Downing
Athleta Sponsored Athlete & First Female Paraplegic to Complete an Ironman

5K: 8-WEEK TRAINING

MONDAY Week 1 15 min run/walk (jog easy for 1 min once every 5 min) LIGHT 20 min run/walk (jog easy for 1 min once every 5 min) LIGHT 20 min run/walk (jog easy for 2 min once every 5 min) LIGHT 30 min run/walk (jog easy for 3 min once every 5 min) LIGHT 30 min run/walk (jog easy for 3 min once every 5 min) MOD 30 min run/walk (jog easy for 4 min once every 5 min) LIGHT 45 min run/walk (jog 4 min, walk 1 min, repeat 9x) LIGHT 30 min run/walk (jog 1 min, walk 1 min, repeat 15x) LIGHT TUESDAY OFF WEDNESDAY 20 min run/walk (jog easy for 1 min once every 5 min) LIGHT 25 min run/walk (jog easy for 1 min once every 5 min) LIGHT 30 min run/walk (jog easy for 2 min once every 5 min) LIGHT 40 min run/walk (jog easy for 3 min once every 5 min) LIGHT 40 min run/walk (jog easy for 3 min once every 5 min) LIGHT 40 min run/walk (jog easy for 4 min once every 5 min) MOD 30 min aerobic jog (walk only if necessary) MOD 20 min run/walk (jog easy for 1 min once every 5 min) LIGHT THURSDAY OFF FRIDAY 30 min run/walk (jog easy for 1 min once every 5 min) LIGHT 30 min run/walk (jog easy for 1 min once every 5 min) LIGHT 30 min run/walk (jog easy for 2 min once every 5 min) MOD 30 min run/walk (jog easy for 3 min once every 5 min) MOD 50 min run/walk (jog easy for 3 min once every 5 min) MOD 30 min run/walk (jog easy for 4 min once every 5 min) MOD 40 min aerobic jog (walk only if necessary) MOD OFF SATURDAY OFF SUNDAY Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) 40 min walk LIGHT

Week 2

OFF

OFF

OFF

Week 3

Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) OFF

OFF

OFF

Week 4

OFF

OFF

50 min walk LIGHT

Week 5

OFF

OFF

60 min walk LIGHT

Week 6

OFF

OFF

50 min walk LIGHT

Week 7

OFF

OFF

OFF

Week 8

OFF

OFF

15 min walk LIGHT

RACE DAY Good luck and have fun!

RUN A 10K.
Prepare for the long run. 10K = 6.2 miles. This distance is a pretty major accomplishment. After you run a 10K, you enter a new level of runner-ship. You can no longer refer to yourself as a non-runner. Are you ready to take that step (or, given the average runner takes 2000 steps per mile, are you ready to take those 12,400 steps)? Before you start your training, make sure you can run comfortably for 30 minutes at a time. Your workouts are done in zones, determined by your heart rate (HR). For the 10K, you will be training in all three zones: Light, Moderate, and Hard. Your Hard workouts take place in the form of weekly striders short bursts of speed as fast as you can go for 30 seconds at a time. Then you resume your normal pace to recover and then repeat. Theyre tough, but they work. HR zones vary for everyone, so refer to Train with your heart rate (p. 22) for simple instructions on finding yours. And remember: training should be fun, not brutal. Just follow this 8-week schedule with 56 short workouts per week, and youll be more than prepared for that start line.

The only requirement of having a dream, is believing in it.

-Molly Barker
Girls on the Run Founder & Endurance Athlete

10K: 8-WEEK TRAINING

MONDAY Week 1 OFF TUESDAY 30 min run MOD WEDNESDAY Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) THURSDAY 40 min run MOD FRIDAY 30 min run LIGHT SATURDAY Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) 20 min run LIGHT SUNDAY 30 min run MOD

Week 2

OFF

30 min run MOD

45 min run MOD

30 min run LIGHT

40 min run MOD

Week 3

OFF

30 min run MOD*

40 min run MOD

45 min run LIGHT

50 min run MOD

Week 4

OFF

30 min run LIGHT

OFF

45 min run LIGHT

45 min run MOD

Week 5

OFF

30 min run MOD*

50 min run MOD

45 min run LIGHT

60 min run MOD

Week 6

OFF

30 min run MOD*

30 min run MOD

45 min run LIGHT

70 min run MOD

Week 7

OFF

30 min run MOD*

45 min run MOD

45 min run LIGHT

60 min run MOD

Week 8

OFF

30 min run MOD

30 min run MOD

OFF

RACE DAY Good luck and have fun!

*Add some striders, or short bursts of speed, to your run to boost speed, strength & endurance. During your run, sprint as fast as you can for 30 seconds, tapping into your HARD 80-90% heart rate. Rest and repeat 5 times.

RUN A 1/2 MARATHON.

Transcend your limits. Marathon = 13.1 miles. Lets face it. Its a behemoth. A gargantuan goal. But if youre ready to train for it, youve already taken the first step. Perhaps, youve run a 5k or 10k and feel like youre ready for something longer. Congratulations. This is big. Before you embark upon this training, it is recommended you have at least 3 months of general fitness training under your belt AND be able to complete a 10k. Your workouts are done in zones, determined by your heart rate (HR). For the Marathon, you will be training in all three zones: Light, Moderate, and Hard. Your Hard workouts involve weekly striders short bursts of speed as fast as you can go for up to a minute at a time. Then you resume your normal pace. Rest and repeat. This is where youll really reap some benefits. Trust us, youll be boosting your speed (and your confidence) in no time. HR zones vary for everyone, so refer to Train with your heart rate (p. 22) for simple instructions on finding yours. Just follow this 12-week schedule with 56 workouts per week, building up to running for 2 hours straight. That may sound daunting, but youll find that following this training program will steadily build you up to a point where a 2-hour run can be done comfortably, and youll be ready to achieve a new personal record!

Harness the positive energy of your mind. It believes in you 100%.

-Colleen Cannon
Founder of Womens Quest & Former World Champion Triathlete

1/2 MARATHON: 12-WEEK TRAINING

MONDAY Week 1 OFF TUESDAY 30 min aerobic MOD WEDNESDAY 45 min run LIGHT THURSDAY Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) Cross train (yoga, swim, bike) FRIDAY 60 min run MOD OFF SATURDAY SUNDAY 70 min run MOD

Week 2

OFF

30 min run MOD. Sprint* 5x30 sec HARD (rest btw) 40 min run MOD. Sprint* 8x30 sec HARD (rest btw) 30 min run LIGHT

45 min run LIGHT

60 min run MOD

OFF

80 min run MOD

Week 3

OFF

50 min run LIGHT

70 min run MOD

OFF

90 min run MOD

Week 4

OFF

45 min run LIGHT

45 min run MOD

OFF

70 min run MOD

Week 5

OFF

45 min run MOD. Sprint* 5x1 min MOD (2 min rest btw) 45 min run MOD. Sprint* 10x1 min MOD (90 sec rest btw) 40 min run MOD. Sprint* 10x30 sec HARD (90 sec rest btw) 30 min run LIGHT

50 min run LIGHT

70 min run MOD

OFF

90 min run MOD

Week 6

OFF

60 min run LIGHT

75 min run MOD

OFF

1:45 run MOD

Week 7

OFF

60 min run LIGHT

75 min run MOD

OFF

2:00 run MOD

Week 8

OFF

40 min run LIGHT

60 min run LIGHT

OFF

90 min run MOD

Week 9

OFF

40 min run MOD. Sprint* 4x30 sec HARD (rest btw)

70 min run LIGHT

75 min run MOD

OFF

2:00 run MOD

Week 10

OFF

45 min run MOD. 70 min run LIGHT Sprint* 10x1 min HARD (90 sec rest btw) 50 min run MOD. Sprint* 10x 30 sec HARD (rest btw) 30 min run LIGHT 60 min run LIGHT

75 min run MOD

OFF

2:15 run MOD

Week 11

OFF

45 min run LIGHT

OFF

90 min run MOD

Week 12

OFF

30 min run LIGHT

OFF

20 min run LIGHT

RACE DAY Good luck and have fun!

*Add some striders, or short bursts of speed, to your run to boost speed, strength & endurance.

DO A SPRINT TRIATHLON.
Tackle the triad. Swim 0.5 miles. Bike 12.4 miles. Run 3.1 miles. The distances often vary. And the word sprint is a little tongue-in-cheek. You wont be sprinting this, but you WILL be completing it. Its 3 races in 1, but you dont have to be great at all three. Its age-old advice, but in a triathlon its gold: play to your strengths and work on your weaknesses. Before beginning this training, you should be able to run comfortably non-stop for 30 minutes, and have some prior experience training and running (including 5k races). Your workouts are done in zones, determined by your heart rate (HR). For the Sprint Triathlon, you will be training in all three zones: Light, Moderate, and Hard. Your Hard workouts take place in the form of weekly swim intervals where youll swim as fast as you can and then rest and repeat. This is where youll really reap some benefits. Trust us, youll be boosting your speed both in water and on land in no time. Since HR zones vary for everyone, refer to Train with your heart rate (p. 22) for simple instructions on finding yours. Just follow this 12-week schedule with 6 workouts per week to get you in fighting condition. Thats around 5-10 hours each week. Plan on swimming and running 2-3 times a week, and biking twice a week. By the end of this, you will feel strong enough and confident enough to tackle all 3 sections of the race.

The exhilaration of crossing the finish line makes all the training worthwhile.
-Harriet Anderson
Athleta Sponsored Athlete & 20-Time Ironman World Championship Finisher

SPRINT TRIATHLON: 12-WEEK TRAINING

MONDAY Week 1 OFF TUESDAY 200300m swim WEDNESDAY 3040 min bike MOD + 1020 min run LIGHT 3040 min bikeMOD + 1020 min run LIGHT 3040 min bikeMOD + 1020 min run LIGHT 3040 min bike MOD THURSDAY Swim sprints* 5x25m then 5x50m (30 sec rest btw) Swim sprints* 5x25m then 5x50m (30 sec rest btw) Swim sprints* 10x25m then 5x50m (30 sec rest btw) OFF FRIDAY 1520 min run MOD SATURDAY 40 min bike MOD SUNDAY 2030 min run MOD + 200300m swim 2030 min run MOD + 200400m swim 2535 min run MOD + 300500m swim 2030 min run MOD + 300500m swim 2535 min run MOD + 400600m swim 2535 min run MOD + 600800m swim 2535 min run MOD + 600800m swim 2030 min run MOD + 600800m swim 3545 min run MOD + 700900m swim 4050 min run MOD + 8001000m swim 5060 min run LIGHT + 8001000m swim RACE DAY Good luck and have fun!

Week 2

OFF

200400m swim

1520 min run MOD

45 min bike MOD

Week 3

OFF

300500m swim

2030 min run MOD

50 min bike MOD

Week 4

OFF

300500m swim

1520 min run MOD

40 min bike MOD

Week 5

OFF

400600m swim

4050 min bikeMOD + 1525 min run LIGHT 4050 min bikeMOD + 1525 min run LIGHT 4050 min bike MOD + 1525 min run MOD 3040 min bike MOD

Swim sprints* 10x25m then 10x50m (rest btw) then 2x100m (rest btw) Swim sprints* 10x25m then 10x50m (rest btw) then 4x100m (rest btw) Swim sprints* 10x25m then 10x50m (rest btw) then 4x100m (rest btw) OFF

2535 min run MOD

50 min bike MOD

Week 6

OFF

500700m swim

2535 min run MOD

60 min bike MOD

Week 7

OFF

600800m swim

2535 min run MOD

70 min bike MOD

Week 8

OFF

600800m swim

2030 min run MOD

40 min bike MOD

Week 9

OFF

700900m swim

4050 min bike MOD + 1525 min run MOD 5060 min bike MOD + 2030 min run LIGHT 4050 min bike MOD + 1525 min run LIGHT 30 min bike LIGHT

Swim sprints* 10x25m then 10x50m (rest btw) then 4x100m (rest btw) Swim sprints* 5x25m then 5x50m (rest 15 sec btw) Swim sprints* 5x25m then 5x50m (rest 15 sec btw) OFF

2535 min run MOD

70 min bike MOD

Week 10

OFF

8001000m swim

2535 min run MOD

80 min bike MOD

Week 11

OFF

8001000m swim

2535 min run MOD

90 min bike MOD

Week 12

OFF

400500m swim

2030 min run MOD

OFF

*Add a day of swim sprints where you swim as fast as you can for 25-100 meters tapping into your HARD 8090% heart rate to boost speed, strength & endurance.

DO AN INTERMEDIATE DISTANCE TRIATHLON.

Theres nothing intermediate about it. Swim 0.93 miles. Bike 24.8 miles. Run 6.2 miles. Break it up in parts. You can run a 10K. You can ride 25 miles. You can swim almost a mile. The beauty of a triathlon is that if youre not as strong a swimmer as you are a runner, youll hone your running and work on bringing your swimming up to speed. By the end, youll arrive ready, confident in your abilities as all three: a swimmer, a runner, and a cyclist. But, its recommended you have some experience swimming, biking, and running prior to the start of your training, and we encourage you to try out a few Sprint Triathlons, too. Your workouts are done in zones, determined by your heart rate (HR). For this triathlon, you will be training in all three zones: Light, Moderate, and Hard. These are intended to build up your speed, strength, and overall endurance. Since HR zones vary for everyone, refer to Train with your heart rate (p. 22) for simple instructions on finding yours. Just follow this 12-week schedule with 56 workouts per week to get you in prime condition. Plan on swimming, biking, and running 2-3 times each per week. Thats 10-15 hours of training every week. Also, some days will include double workouts, in the morning and evening. The good news? Youll come out of these 12 weeks stronger than you ever thought you could be.

Think of race day as a celebration of the journey a culmination of all your strength and hard work.
-Tracy Byrnes
Athleta Product Guru & Endurance Athlete

INTERMEDIATE DISTANCE TRIATHLON: 12-WEEK TRAINING

MONDAY Week 1 OFF TUESDAY 5001000m swim OFF WEDNESDAY THURSDAY 5001000m swim + 45 min bike LIGHT 4560 min bike LIGHT FRIDAY 30 min run LIGHT SATURDAY 5001000m swim + 60 min bike LIGHT 7501250m swim + 6075 min bike LIGHT 7501250m swim + 7080 min bike LIGHT 10001500m swim + 7590 min bike LIGHT 10001500m swim + 90100 min bike LIGHT 10001500m swim + 90100 min bike LIGHT 10001500m swim + 115120 min bike LIGHT 5001000m swim + 60 min bike LIGHT 1500m swim + 25 mile bike + 6 mile run 12501500m swim + 120 min bike LIGHT 500m swim + 60 min bike LIGHT OFF SUNDAY 40 min run LIGHT

Week 2

OFF

30 min run LIGHT

5001000m swim MOD + 4560 min bike LIGHT 3045 min bike LIGHT + 2030 min run LIGHT 4560 min bike LIGHT

3040 min run LIGHT

4050 min run LIGHT

Week 3

OFF

750-1250m swim + 3545 min run LIGHT Swim sprints* (+ 200m warm-up/cool-down) + 40 min run LIGHT Swim sprints* (+200m warm-up/cool-down) + 45 min run LIGHT Swim sprints* (+200m warm-up/cool-down) + 40 min run LIGHT Swim Sprints* (+200m warm-up/cool-down) + 40 min run LIGHT 5001000m swim + 30 min run LIGHT 5001000m swim + 45 min run LIGHT 45 min run LIGHT

7501250m swim + 4560 min bike LIGHT 3040 min run LIGHT

OFF

4555 min run LIGHT

Week 4

OFF

OFF

4555 min run LIGHT

Week 5

OFF

4560 min bike MOD + 2030 min run LIGHT 40 min bike LIGHT + 25 min run LIGHT 4560 min bike LIGHT + 30 min run LIGHT OFF

OFF

45 min run LIGHT

5060 min run LIGHT

Week 6

OFF

Swim sprints* (+200m warm-up/cooldown) Repeat TUES + Bike sprints* 5001000m swim + 4560 min bike LIGHT Swim sprints* + bike sprints* Swim sprints* + bike sprints* 5001000m swim + 4560 min bike LIGHT OFF

OFF

5060 min run LIGHT

Week 7

OFF

4050 min run LIGHT

6070 min run LIGHT

Week 8

OFF

3040 min run LIGHT

3045 min run LIGHT

Week 9

OFF

4560 min bike MOD + 30 min run MOD 4560 min bike MOD + 2030 min run MOD 45 min bike MOD + 2030 min run MOD 30 min bike LIGHT + 20 min run LIGHT

OFF

6575 min run LIGHT

Week 10

OFF

45 min run LIGHT

6575 min run LIGHT

Week 11

OFF

5001000m swim + 40 min run LIGHT 500m swim

30 min run LIGHT

5060 min run LIGHT

Week 12

OFF

Morning: Bike + 1015 min run LIGHT

RACE DAY Good luck and have fun!

*Swim Sprints. Swim at the speed of your choice for the first two, and then swim as fast as you can for the last. WEEKS 4 & 5: 1) 4x50m (20 sec rest), 2) 4x100m (30 sec rest), 3) 4x50m (20 sec rest). WEEK 6: 1) 6x25m (15 sec rest), 2) 6x100m (20 sec rest), 3) 300 yd w/pull buoy, 4) 4x50m (20 sec rest). WEEK 7: 1) 6x50m (15 sec rest), 2) 4x200m (30 sec rest), 3) 6x50m (30 sec rest). WEEKS 9 & 10: 1) 6x50m (15 sec rest), 2) 4x200m (30 sec rest), 3) 6x50m (30 sec rest). *Bike Sprints. Spin your legs as fast you can to boost speed, strength & endurance. Warm-up & cool-down for 20 minutes. WEEK 7: 1) 5x30 sec HARD (30 sec rest), 2) 6x1 min HARD (1 min rest). WEEKS 9 & 10: 1) 6x30 sec HARD (30 sec rest), 2) 3x2 min HARD (2 min rest), 3) 2x2 min HARD (1 min rest)
10

TRAIN WITH YOUR HEART RATE.

Dont train harder, train smarter. A heart rate monitor will act like your personal coach, telling you when to keep pace, take it up a notch, or slow down. All by keeping tabs on your heart rate. Because when you train at the right intensity, youll get the effect youre looking for. The following is a guide on the different zones youll be training in to maximize your performance (and potential). Learn more at polarusa.com.

Step 1. CALCULATE. Your watch will have instructions on finding your exact Maximum Heart Rate (MAX), but heres a simple calculation to get you started right away. 220 Your Age = Your Maximum Heart Rate So, if youre 30 years old, your maximum heart rate is 190 (220 30 = 190). Step 2. TRAIN IN YOUR ZONES. Each zone does something different (and equally important) for your training. Thats why you dont go out and go as hard as you can in every session. Your body needs to work within several zones in order to maximize your endurance, aerobic fitness, and recovery. Youve already calculated your max heart rate. Your zones are based on percentages of that max. VERY LIGHT / 50-60% WHAT IT DOES. Improves overall health & helps recovery. WHAT IT FEELS LIKE. Warming up. You can easily have a conversation with a training partner.

LIGHT / 60-70% WHAT IT DOES. Improves fat burning & basic endurance. WHAT IT FEELS LIKE. You can comfortably maintain a casual conversation. MODERATE / 70-80% WHAT IT DOES. Improves your aerobic fitness. WHAT IT FEELS LIKE. It takes more effort to talk, but you can still chat a bit. HARD / 80-90% WHAT IT DOES. Increases your maximum performance capacity. WHAT IT FEELS LIKE. This should be hard. No joke. Talking is minimal. MAXIMUM / 90-100% WHAT IT DOES. Develops maximum performance & speed. WHAT IT FEELS LIKE. This takes so much effort, its only meant for shorts bursts at a time. Talking is forgotten.

11

FUEL YOUR BODY.

Get the right nutrition. Training is a time when you can relish eating. Consider it fuel for your performance. The following is a guide to the foods and snacks that provide sustained energy for the long haul.

MEET MARNI, Your Nutrition & Training Expert. A registered Dietitian with a Masters degree in Exercise Physiology and far too many credentials, Marni is your bona fide nutrition and training whiz. Have a question about your daily diet? What to eat for health? How to properly fuel your body for a race? Shes your woman. Moreover, Marnis a five-time finisher of the Ironman distance, twice qualifying for the Ironman World Championships in Kona, Hawaii. So, she doesnt just talk the talk, she walks the walk (or rather, swims/bikes/runs). To get you on course, shell share her food & training tips for before, during and after your race. Visit www.trimarnicoach.com for more training advice and services or email trimarnicoaching@gmail.com.

MARNIS TIPS Minimize pre-packaged & processed foods. In short, if its in a box, has a long ingredient list, or has artificial ingredients, try to eat less of it. Stabilize your blood sugar. By eating wholesome carbohydrates with quality proteins and heart-healthy fats, youll have fewer energy swings (and your digestion system will thank you). Dont overdo the salt. Salt isnt the only electrolyte you need. Eating a well-balanced diet will provide a variety of electrolytes, minerals and vitamins.

12

FUEL YOUR BODY.

WEEK BEFORE THE RACE A balanced pre-race diet should include a mixture of wholesome, nutrient-dense foods, including: Whole grains (23 servings/day): Oats, wild rice, quinoa, bulgur, barley, millet, corn, popcorn, buckwheat Protein (57 servings/day): Eggs, plain nonfat yogurt, nonfat milk, tempeh, tofu, legumes, edamame, beans, fish, lean grass-fed meat Fruit & Veggies: The more the better Fat: Nuts & nut butter, fruit & nut oils, avocados, seeds. PRE-RACE FOOD (Traveling to the race) Fruit. Mother natures candy is nutrient dense, to give you energy without the guilt. Veggies in a bag. Wash them. Chop them. Stuff them in a bag & eat them. Trail Mix. Mix nuts, raisins, and dark chocolate chips in a bag and shake. You can even toss in a few pretzels or good ol plain Cheerios for a hearty snack. Bars. Not a replacement for real food, wholesome bars combine a balance of nutrients with quality ingredients. Theyre great for travel delays or other emergency situations. Water. Research changes every day for fluid recommendations, but aim for 8-20 oz. of water, several times a day. And hydrate more for longer events (like, say, a triathlon), aiming for 16-24 oz. DURING THE RACE Hydrate: Every 10-20 minutes (even during water workouts). Use a fuel belt, carry a water bottle, or use your aid stations. Quench your thirst before you feel the need to quench your thirst! Energize. Use energy gels & sport drinks to boost your energy and provide your body with electrolytes. Rule of thumb? Dont wait until youre dragging. Aim for liquid calories every 10-20 min, whether you think you need it or not. Experimentation is key to minimize tummy upset. POST RACE Repair & Replenish. Enjoy a well-deserved post-race meal, but dont overlook the importance of proper nutrition. Load up on fruits & veggies, or have a recovery drink (e.g. a glass of milk). MORNING OF THE RACE Open-faced Sandwiches. The perfectly balanced, easily assembled, easily consumed pre-race meal. For long lasting energy, use 1 slice whole grain bread (or 1/2 whole grain bagel) along with your favorite protein or fat. Protein & Fat. Quality proteins and heart-healthy fats help stave off cravings, prevent overeating, and encourage an efficient race day performance. When eaten with easy-to-digest carbohydrates, theyre a great choice to jump-start your engine.

13

PACK YOUR GEAR.

Check off the list. Youve done the hard part. Youve trained. Youve sweated. Youve kicked asphalt. The last thing you need on race day is to rummage through your bag and realize you forgot something important (like your running shoes). Here is a list of some items you absolutely need, plus some extra suggestions that weve found make your race run even smoother. And dont forget to journal what worked or didnt work for future races. We all know this race wont be your last!

RUNNING PACKING LIST

WHAT YOU NEED Confirmation card/registration email Timing chip Race number bib WHAT to WEAR PRE/POST A dress with built-in support (easy to throw on & go) Sweatpants Hoodie or fleece Beanie & gloves (for colder mornings) Vest or jacket (for colder mornings) WHAT to WEAR DURING Your favorite run bottoms (shorts, skort, capri, tights) Your favorite sport bra and top, or favorite support top Running socks Running shoes (this is not the day to break in new ones) WHAT to EAT Race day is not the time to experiment. Go with what you know works (anything that worked during training). PRE-RACE Trail mix Water Morning cup of Joe (if youre a coffee drinker) Oatmeal or a PB&J DURING RACE Your favorite sport drink Cold water for cooling the body Your favorite energy gels POST-RACE Recovery drink or milk Well-deserved post-race meal and mini meals throughout the day OTHER USEFUL THINGS Everything else to make your race more enjoyable. Hat or visor Body Glide (to prevent chafing) Sunglasses Race belt FuelBelt (wear your hydration on your waist) Camera Heart rate monitor Watch Gym bag Flip-flops Water bottle Towel

14

PACK YOUR GEAR.

TRIATHLON PACKING LIST
WHAT YOU NEED Confirmation card/registration email Timing chip Race number bib WHAT to WEAR PRE/POST A dress with built-in support (easy to throw on & go) Sweatpants Hoodie or fleece Beanie & gloves (for colder mornings) Vest or jacket (for colder mornings) WHAT to WEAR for SWIM Swimsuit or Tri suit (tri shorts work as cycling & run shorts) Wetsuit Swim cap (provided in race bag) Goggles Sunscreen WHAT to WEAR for BIKE Your favorite cycling shorts Your favorite jersey (throw it on over your swim top) Cycling shoes Socks Helmet (mandatory) Sunglasses Cycling gloves WHAT to BRING for BIKE Patch kit Spare tube Hand pump Water bottle WHAT to WEAR for RUN Your favorite run bottoms Your favorite sport bra and top, or favorite support top Running socks Running shoes (this is not the day to break in new ones) WHAT to EAT Race day is not the time to experiment. Go with what you know works (foods youve used in training). PRE-RACE Trail mix Water Morning cup of Joe (if youre a coffee drinker) Oatmeal or a PB&J DURING RACE Your favorite sport drink Cold water for cooling the body Your favorite energy gels POST-RACE Recovery drink or milk Well-deserved post-race meal and mini meals throughout the day OTHER USEFUL THINGS Everything else to make your race more enjoyable. Hat or visor Body Glide (to prevent chafing) Sunglasses Race belt FuelBelt (wear your hydration on your waist) Camera Heart rate monitor Watch Gym bag Water bottle Wet clothes bag Transition area towel Flip-flops CHANGING TIP Wear a performance swim top and bottom that double as a sport bra and cycling short to cut your changing time. Or, bring along a pull-on skirt as a portable changing room so you can take off your swim bottoms on the fly.

15

CAPTURE THE JOURNEY.

Thoughts. Inspirations. Training Tips. Celebrations.

For most of us, the point of racing is not to win. Its to challenge ourselves to a whole new level of accomplishment.
-Judy Molnar
Vice President of Iron Girl & Ironman World Championship Finisher

16

Power to the She.